Note: If you’re still having trouble doing basic tasks, it might be too early to start exercising. People recovering from COVID-19 may find that exercising too hard can make them very tired or feel worse. Approach exercise gradually and with caution. Talk to your healthcare provider for more advice.
Cool-down exercises, like the stretches below, let your body go back to normal before you stop exercising. They can also help you feel less sore after exercising.
Your cool-down should last about 5 minutes. Do each stretch gently and hold the stretch for 15 to 20 seconds. You can do each stretch 1 to 3 times during your cool-down.
If you can’t do all the movements below, do the ones you can. You can also try walking slowly or gently marching on the spot, or repeat the warm-up exercises while you’re sitting or standing.
Side stretch
- Reach your right arm up to the ceiling and then lean over to the left slightly. You should feel a stretch along the right side of your body.
- Return to the starting position.
- Repeat on the opposite side.
Shoulder stretch
- Put your arm out in front of you.
- Keep your arm straight and bring it across your body at shoulder height.
- Use your other hand to squeeze your arm to your chest so you feel a stretch around your shoulder.
- Return to the starting position.
- Repeat on the opposite side.
Back of thigh (hamstring) stretch
- Sit on the edge of a chair with your back straight and feet flat on the floor.
- Place your leg out straight in front of you with your heel resting on the floor.
- Place your hands on your other thigh as support.
- Sitting as tall as you can, bend slightly forward at your hips until you feel a slight stretch down the back of the leg that is stretched out.
- Return to the starting position.
- Repeat on the opposite side.
Lower leg (calf) stretch
- Stand with your feet apart and lean forward onto a wall or something sturdy for support.
- Keep your body upright and step one leg behind you.
- With both feet facing forward, bend your front knee, keeping your back leg straight and your heel on the floor. You should feel a stretch in the back of your lower leg.
- Return to the starting position.
- Repeat on the opposite side.
Front of thigh (quad) stretch
- Stand up and hold on to something stable for support.
- Bend one leg up behind you.
- If you can reach it, use the hand on the same side to hold your ankle or the back of your leg.
- Take your foot up towards your bum until you feel a stretch along the front of your thigh.
- Keep your knees close together and your back straight.
- Return to the starting position.
- Repeat on the opposite side.